Interesting ideas and interesting site. I'm intrigued by the information on ketogenic diets.
Although he once says tempos are ineffective, he also clarified that tempos can be effective but just not always the most effective.
Maybe one flaw is attempting to say the goal of tempos is to improve lactate threshold. I prefer a practical Lydiard-like definition, where the goal is to build stamina, and train your body to sustain running fast under high lactate conditions (like in a race).
One study he used as support in his footnotes compares two programs of ratios of LSD/Tempo/HIT training comparing 65/25/10 to 80/10/10, where 80/10/10 was better for good athletes, and subsequently amateur athletes.
Not a bad study, but the study tried to support an 80/20 rule -- that elites usually use 80 % slow runs, and this is somehow optimal, and not really looking at tempos per se. You could also conclude that 10% of tempo is better than 25% for these athletes in the study running about ~50-55 mpw.
But clearly a 65/25/10 ratio looks to me like too much intensity and too little recovery. I wonder how a 75/17/8 distribution would do? I always thought there was an inverse relation between intensity and the volume you do it. Higher intensity requires less volume of it, and more recovery.
I also would hesitate to make any generalizations, because way too many variables. For example,
- if you call MP pace tempo ( some do), you can do more volume than Jack Daniels T-pace intervals
These ratios, besides depending on the relative intensities of each category of training, also depend on total mileage:
- if you increase your mileage, a higher proportion will likely be slower
- if you decrease your mileage, like in FIRST or other HIIT programs, the workouts will, and should, take higher proportions
And finally, training changes if you periodize. Optimal off-season training will not have the same distribution as peak racing season.
For me, the key, after you find what works best for you, is striking the right balance between the volume of intensity, and recovering from it. That will be unique to each athlete.
Mind... Blown!!! wrote:
I came across this gentleman's site awhile back and was blown away by some of his claims. Starting with this one:
Where he claims Tempo Runs are ineffective.
He makes a few other fun claims too, on different threads. Among them are...
- Running 3 or 4 days per week is optimal, even for elites (in his marathon training program comparison where he decides RUN SMART is one of the best choices because of this)
- HIIT is king
Anyway, I thought I'd throw this out there for you piranhas